Today was Dan and Meaghan's last day with us out at the JP pullup bars. Dan is going on to work on his master's degree. We wish him the best of luck!

Warmup:

• Plyometric warmup
• Joint mobility warmup
• CF Football warmup

Intoducing JP Ball!!!!

So what is JP ball?

It is a variation of Hooverball using the unique pullup structure at JP Pond. The pullup bars are setup in a triangle and the 3 bars are set at a low, medium, and high placement from the ground.

How to play:

We split up into 2 teams of 2. Team member one stands in the middle of the triangle and team member two is on the outside of the triangle. Team Member one is holding a 10# medball. The team members must pass the ball OVER the low bar twice by squating and then throwing the ball over the bar. Once it has gone over twice they do this for the medium bar and then the high bar. And then they switch places and do it all again. This is one round and is timed. Then the next team is up.

We did this for 4 rounds each team. The team with the overall fastest time wins :-)

I really wish I got video for this game. It was so exciting to watch and coach that I forgot I had the camera!

WOD:

AMRAP in 6mins

Move 100lb's using each lift:

Deadlift, clean, push press = 1 round

Example: You have two 10lb dumbbells, this means you need to do 5 reps of each lift to equal having moved 100lb's.

Cooldown:

Stretching, light movement